Four Benefits of Hot Yoga

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With 100-degree days upon us, sometimes the last place people desire being is in a heated room for 75 minutes doing hot yoga. However, during the peak of summer at Flow Yoga, I say keep bringing the heat when it comes to my classes.

Here’s why hot yoga is a great idea, even in summer:

1. Detoxification benefits: For starters, the detoxification from the flush of toxins (aka things just need to get moving through our bloodstream, digested, excreted) – heavy sweating and moving speeds up that process.  Buh-bye junk. Hello rejuvenation. Thank you, hot yoga.
2. Muscular benefits: Increased body heat increases muscle elasticity – setting us up for a safer, deeper stretches and movements. Yay to less injuries and approaching safer postures! Hot yoga is good for our muscles.
3. Cardiovascular benefits: Heat increases energy expenditure and effort, thus elevating our heart rate. This not only increases work effort but delivers the benefits of a cardiovascular workout on top of the already developing flexibility and strength. Hot yoga helps make our hearts healthy.
4. Mental benefits: With our body at an optimal temperature, we can focus on deeper breathing – relaxing our body and mind. This improves mental concentration and “flow.” Hot yoga helps our brains.

The key to a successful hot yoga session in summer is adequate hydration. Hydration is needed for improving muscle elasticity and recovery, brain function, digestion, and for maintaining our body’s homeostasis. In addition to water, water-dense foods can help – Flow recently surprised us with watermelon after class! This fruit provides multiple post-workout benefits; with 92% water it packs a rehydrating punch and is full of amino acids (L-arginine and L-citrulline) boosting athletic performance and aerobic cellular function. Coconut water‘s replenishing natural sugars and electrolytes can be helpful as well. Here are some other post-yoga hydration potions to try:

• Blend a few cups of cold, diced watermelon with a handful of mint in a blender for 1 min.
• Blend cucumber, watermelon and ginger in a blender, squeeze in lemon, pour over ice and top with seltzer water.
• Freeze watermelon cubes for 2 hours, blend watermelon fresh strawberries and mint until smooth and frothy.

Finally, if you are new to hot yoga and it seems hard at first, remember that our bodies quickly acclimate. If you find yourself dripping wet after class, that means you are effectively cooling off your body and adapting to the heat well. In as little as 10-14 days we begin to sweat more efficiently (thus more quickly with less energy demanded). Plus, Flow teachers always encourage us to go at our own pace – if rest is needed, take a sip of water and recover in Child’s Pose.

Written by Amanda Presgraves. Amanda a recent business graduate from Wake Forest University with her B.S. in Exercise Science from James Madison University. As Division I collegiate swimmer, life-long athlete, and entrepreneur – Amanda is an advocate of health and personal growth, on a constant pursuit to optimize life and inspire others through her commitment to healthy living. If you can’t find Amanda bouncing between projects, the gym, kitchen, her mat, or volunteering, you can find her online as she continues to lead and motivate others towards a happier and improved life through article contributions, newsletters and community motivation. (@amandapgraves, linkedin).

Periodization and Transition Phases

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“The dream you are living is your creation. It is your perception of reality that you can change at any time. You have the power to create hell, and you have the power to create heaven. Why not dream a different dream? What not use your mind, your imagination, and your emotions to dream heaven?” –

Don Miguel Ruiz, The Four Agreements, Love More, Fear Less

Chris Oemler recently shared this quote in one of her classes at the Leesburg studio. I often think of life in terms of training periodization cycles – here’s a very simple picture to visualize how training periodization works (simply put, purposeful waves). There are cycles of grinding and maxing out, testing your limits – but to grow and optimally perform, these challenging times must be followed my rest, relaxation, and recovery.

In yoga, sports and life this occurs on macros and micro levels – the “micro” rest at the end of each yoga practice or the “down” periods (transition phases) in life (like having a nice Memorial Day week vacation!). These take the form of rest and reflection, allowing one to process absorbed knowledge and experiences, realize what you’ve even accomplished, and take a moment to learn from the past. If you push too far without this rest, hard work and training will be wasted; you risk injuring yourself, you burn out, and you simply become over-trained, not yourself and no longer engaged and benefiting from the process and practice.

Of course, no surprise…like many of us do, I approached last week with ambitious intentions – the business plans I would write, the personal projects I’d complete, etc. Yet, the moment I finished those final exams and completed the long trek home…all I could do was sleep (and eat). Like myself, many of us are unaware how exhausted we’ve become.

Three years ago, when I was forced to do nothing but think while recovering from my hip surgeries due to over-use injuries (something I never paused and stopped to do), I promised myself that I would intentionally plan time for this in the future. As stated earlier, this rest is essential for growing or else you burn out, or get sick, off-track, etc. and eventually are forced to stop.

Often our greatest ideas, insights and intuitions come after we’ve taken a break – whether that’s meditation, a step away from the office, a walk, or vacation. Like a taper from training, at first, we feel ‘off’ or may question if we’ve even put in our best work…especially if we are letting ourselves rest. Was ‘my best’ good enough? Could I have done better? Will it pay off in the end? In sports and life, there’s uncertainty between the point of hard work behind us and not seeing results. However, along the way you trusted in this process, so shouldn’t you believe in the outcome?

In sports periodization, after a week’s rest, our bodies hit a point where rest kicks in and our body can perform optimally. The accumulation of learning, work, and training experiences…and we realize “we still got this”…we’re on the right track. This “performance test” extends beyond a sport competition but comes in many forms – often life’s challenges, ideas or direction for what’s next.

In training and in life, it’s hard to stay in your own lane, or even your own mat. We all have different goals – but we often get wrapped up in what is going on around us. There’s a balance to be found between surrounding ourselves with people who challenge and support us with while also maintaining focus of our own training strategy.

Ruiz also wrote, “Imagine living your life without being afraid to take a risk and to explore life. You are not afraid to lose anything. You are not afraid to be alive in the world.”

It’s only after these tests you realize it was irrational to have ever worried or questioned yourself. This emotion of uncertainty or fear is purposeful – because without out any sort of discomfort, we would casually go about life, perhaps not attentive, without anticipation, never feeling the extremes, no satisfaction or appreciation.

“Imagine living your life without fear of expressing your dreams,” Ruiz writes. “You know what you want, what you don’t want, and when you want it. You are free to change your life the way you really want to. You are not afraid to ask for what you need, to say yes or no to anything or anyone.”

The following of a challenge or test of performance is an essential time to redirect our focus and make changes to the next cycle according to what’s working and what’s not working (and also what you may want to try experimenting). Whether you are approaching summer, a new job, the end of a school year, or any transition phase – it’s a great time to refocus and align with our goals. Remembering to rest, dreaming the life we want to live, following what we love, acting in alignment with our long-term goals, serving other’s, and fearing less.

 — Amanda Presgraves

Amanda is a recent business graduate from Wake Forest University with her B.S. in Exercise Science from James Madison University. As Division I collegiate swimmer, life-long athlete, and entrepreneur – Amanda is an advocate of health and personal growth, on a constant pursuit to optimize life and inspire others through her commitment to healthy living. If you can’t find Amanda bouncing between projects, the gym, kitchen, her mat, or volunteering, you can find her online as she continues to lead and motivate others towards a happier and improved life through article contributions, newsletters and community motivation. (@amandapgraves, linkedin).

The Power of Art: The Fun and Cutting Edge Secret to Accomplish Your Fitness Goal

The Fun and Cutting Edge Secret to Accomplish Your Fitness Goal

“The key ingredient for success in life is the discipline of mind and body. Setting goals and making sure they are accomplished builds discipline. Whatever goal I set for myself, I will first get a mental image in my mind of exactly what it is I want to achieve, then I will be determined and persistent enough to overcome all obstacles that get in my way toward that goal. Finally, I will train or study accordingly until that goal [fitness goal] is accomplished.”  – Chuck Norris

Goal setting often falls short because of a lack of action.

In a world where living’s evolved into a constant stream of to-do list tasks, goals, and “if-only’s” – we are expected to prioritize our time, handle information, maintain focus, allocate resources, and constantly increase performance…and goals are the answer. How can we ditch the distractions and get things done? 

A fitness goal serves to fuel motivation and have been found to improve performance. A previously frowned upon and distracting activity has now emerged as the cutting edge of neuroscience and behavioral psychology.

The lack of action in fitness goal – setting is caused by a stall resulting from the constant data and stimulus overloading our brain and stealing our focus. BUT, when you draw a picture of what you desire…your chances of remembering it improve by 65%! Add in the body chemistry from imagining and drawing – a serotonin/oxytocin potion that guides your pattern-making brain into focus – and you have yourself a fitness goal – achieving master.

Even better – doodling requires no artistic talent (so don’t say you “can’t” draw!), expensive tools, training, or talent. The science-backed
key to scheduling in that workout, or simply knocking off a line on your to-do list is to physically write it out.

For so long, doodling has been criticized for its useless endeavor, but new research is supporting the clear, tangible effects on outcome and performance – particularly in the power of a tool for active visualization.

Mental imagery can have a very powerful effect on behavior, research found that participants who visualized a task before completing it performed better than those who had actually practiced it. At the deepest levels of the mind, the brain and central nervous system can’t actually distinguish between something vividly imagined and an actual occurrence. We see this utilized in professional athletes and sports settings such as with Michael Phelps who’s well known for applying visualization techniques to gain an edge over the competition and reach peak performance, in the process of healing injuries and managing symptoms, and for increasing actual muscle mass by simply visualizing an exercise routine.

“To doodle is to engage in an intellectual, creative, and physical act that recruits many neurological networks simultaneously. This makes it a strong force for chance and portal for imagining and inviting preferred realities” Sunni Brown, The Doodle Revolution

Not only does imagery create a motivating vision which allows us to take the necessary steps to fulfill it, but it changes the information processing in our brain at the earliest levels. As humans we tend to revise the same neurological pathways we know and get stuck in our comfort zones. Next week we’ll share the multiple and unexpected ways doodling serves as the fitness goal game-changer, allowing us to enhance what’s possible.

12 Reasons to Have a Personal Training Partner

12 Reasons to Have a Personal Training Partner

“Accountability is the glue that ties commitment to the result.”

What if we told you there was a way to double your physical activity? What if we provided this for free? Would you do it? The secret – accountability with a personal training partner.

This technique exists free of risk, cost, and effort – dramatically increasing the likelihood of achieving your goals, jacking up your enjoyment, and keeping you safe, happy and strong– are you in?

Research out of the Michigan State University found that those who exercised with a partnered continued twice as long than those who exercised on their own. Make it a group work out – they went even longer, even with only a personal training partner!

Group exercise has been found to significantly increase our motivation to stick with an exercise program. This sense of responsibility and commitment toward another person increases our likelihood of following through on a commitment.

Besides motivation, there exists additional benefits to group exercise that you could be missing out on when exercising solo.

1. Exposure to a social and fun environment: ACSM suggests a social atmosphere for increased enjoyment, sustained interest, and a heightened sense of camaraderie and accountability among groups, participants and instructors. When you are having fun, you’re laughing and releasing various endorphins. This makes the routine enjoyable, but also creates a positive connection with exercise. Many, especially those seeking weight loss, have negative associations with exercise. Having a friend makes it more enjoyable, rewiring the brain neural connectivity for enjoyment with exercise.
2. A safe and effectively designed workout: No more worrying about what to do, poor form, muscle group knowledge, or who’s going to spot you. Personal training buddies have you covered. During our boot camp classes, our instructors are experts in biomechanics and modifications for injuries and body types. However, no one can monitor an entire group of twenty during every repetition. Having a workout partner, even in a group class, makes the exercise more safe encourages you to use correct form. Also, when you have a partner modifying your form, you and the partner will learn more about the exercise, the correct technique, and build another positive learning experience with exercise.
3. A consistent exercise schedule: Consistency is key. Not only is that provided by group scheduling, but also the energy of others gets us excited for the next class. Having a workout partner gets you to the next workout, which is essential if you are a beginner or a veteran. Recently two situations of accountability come to mind from our boot camp:
   1. This duo always works out together. They come at the same time, do the exercises together and are glued at the hip. This week, one wasn’t there for the first 30 minutes of class. However, 30 minutes into class she showed up. Some may not see this importance, but if she didn’t have her workout partner waiting for her, do you think she would have come to class? Exactly, the partner builds and enforces the workout schedule, even it is subtle.
   2. A recent couple for the boot camp is a bit more forceful. Last Friday, one dragged in the other for a workout. The resistant exerciser was exhausted from the week and didn’t want to move. However, their partner dragged them to class and got their butt moving. Their butt wasn’t moving much, but building the routine and consistent exercise schedule was essential for creating the boot camp a healthy habit. This week, the shoe was on the other foot and the one who didn’t want to workout the week before was now the motivator! Everyone hits a point where they want to rest or break the routine. A consistent exercise schedule is HUGE for building compliance and long-term gainz, now approaching Gainzville!
4. Increased pain tolerance: According to Oxford University, endorphin release is significantly greater in group exercise or group personal training than in individual training, even at constant power output….therefore doubling our pain tolerance! The significance of pain tolerance is underappreciated, as pain can lead to altered movement patterns, injury, and disability. This may seem like a morbid mindset, but it happens more than you think! Too many people let pain and injuries alter their daily life, taking away the things they love! Back pain prevents many from picking up the grandchildren or even their children, workout, or garden. Working out helps you build your pain tolerance and prevent the negative cascade of events!
5. Positive influence on habits: A 2011 study published in Psychology of Sport and Exercise found that the exercise habits of people you know have a positive influence on your exercise habits. Getting yourself a workout buddy will increase your chances of sticking to a program! In the world of short attention spans and instant gratification, being patient and consistent is mandatory for success. Exercise, health, and nutrition are not sexy. Despite what other gyms and the next fad, exercise, health, and nutrition take a lot of time and effort. Often times, this time and effort isn’t fair. Sometimes you’ll work your butt off and not lose a pound. Other times you’ll train harder and not improve. Exercise, fitness, and health are like life, and life isn’t fair. You could be in tip top shape, then get hit a bus. This makes a long-term outlook essential for successful, realistic, and positive improvements in health and exercise. It is sexy and easy to hop on and off the health and fitness fad, but taking the bus down the health and fitness lifestyle is grueling, so having positive influcers (like your personal training partner) around you is mandatory for picking you up when you get knocked down (cue the Chumbawamba).
6. Power Couples: Not only are you 5 times more likely to exercise if your spouse is – but the empathy, praise, and connection has a huge emotional benefit that spills over into your relationship. Our boot camp classes have a growing number of couples who are working out together. Now, we don’t suggest critiquing each other and do suggest having a different workout partner, but working out with each other has tons of benefits:
   1. One person isn’t at home eating ding-dongs while the other is working out.
   2. One person isn’t thinking the other is at home eating ding-dongs while the other is working out.
   3. You will begin eating healthier at home.
   4. You are aware of each other’s physical goals and can help keep each other on track.
   5. You are both in better shape and potentially more attracted to one another…
   6. You set a positive example for your children (if you have any).
   7. You can enjoy the COR Couple’s Discount.
   8. You have an excuse to massage each other for recovery.
   9.  And so on…
7. Increased Force Production: Having a workout partner who motivates and challenges you will increase your force production. No matter the quality of a group exercise class, one person keeping an eye on you can increase force production. We often try and push ourselves, but certainly can feel tired or down on certain days. This makes having a partner call you out on a tired day or feed into your energy when you are making hard pushes great for increasing force production.
8. Greater Social Involvement Outside of the Workout: A lot of exercise programs (like our group exercise boot camp) expand beyond the gym. Social activities can increase social and community engagement. If you workout with a partner, you’re more likely to attend these social outings. This completes the triangle of balance, building up the social side to balance the work and health. In the Bay Area, whether you are in Sunnyvale, Cupertino, Santa Clara, or San Jose, you are becoming more isolated. You sit in front of computers and in your cars for long periods of time, decreasing our social (not work) interactions. Group exercise classes can increase your social and fitness aspect. At COR, we have quarterly parties, monthly dinner outings, hiking, coffee…a lot of social engagements!
9. Increased Goal Attainment: Goals are easy to make, but hard to attain. How many times have you written or thought of a goal, only to have it fall to the side after a week. The greater accountability the more likely you’ll reach your goal. Too often goals are kept within, but if you share your goal with your trainer, personal training partner, or exercise community, the greater the likelihood you’ll reach this goal. Our goal wall is a great way to increase goal attainment, forcing you to look your goal in the eye for every workout and day.
10. More Likely to Try Something New: If you are hesitant to try something new, a personal training partner can help you conquer this fear. Seeing someone you know and trust do an exercise or movement increases your likelihood to try something. You shouldn’t always practice this jump off the bridge idea, but it can help if you are hesitant to exercise and trying new things.
11. You Could Afford a Personal Trainer: A workout partner can make a personal trainer more affordable. Often, a partner workout is half the price as a regular one-on-one session, saving you a lot of money. Some are concerned a trainer can’t keep an eye on more than one person at once, but this isn’t true. A trainer should (not all do) be able to monitor multiple people at once and teach skills systematically for safe workouts.
12. You’ll Be more Fit: If you workout with a friend, you two will become more fit. Having more fit friends will help you stay more fit, as habits are contagious. The more time you spend with someone who is fit, healthy, and/or happy the more likely these feelings will rub off on you. Why not increase your chances of a successful fitness and healthier life? Stack the odds in your favor and bring a buddy to get fit and surround yourself with fit people!

How to Find a Workout or Personal Training Partner

Now, that you know the 12 benefits of having a workout partner, you need to know how to find one. This step may sound easy, but you need to find a good fit, as a bad workout partner can be a toxic as a good workout partner can be beneficial.

1. Make Sure you Really Like Them: It is easy to bring a work friend or someone you casually know as your personal training workout partner. Unfortunately, you are going to undoubtedly hit rough patches with your workout partner. Make sure you really like your workout partner. Like any relationship, you’ll hit tough times, them skipping workouts, slacking, wanting to chat, etc. Also, you want to increase your chances of making the workout, so if you pick someone you really want to hangout with and don’t see too often, then you’ll find a way to get to the workout.
2. Pick the Perfect Skill Level: When picking a personal training workout partner, make sure you pick you pick someone with the perfect skill level. This skill level will differ based on your level and who you work well with. When finding a workout partner, here are the are common good fits:
   1. Nervous Newbie: If you are a nervous newbie, bring someone with a similar skill level. This way, you can have someone to laugh with and make mistakes, because you will certainly make mistakes.
   2. Pleasing Partner: If you are a people-pleaser, I highly suggest working out with someone slightly more skilled than you. This can keep the carrot in front of you, challenging yourself and your people-pleasing traits.
   3. Debbie Downer: If you don’t want to workout, you have a few things to address first, but finding a highly dependable person is key. If you are already down on exercising, having a dependable partner can get you to the gym. However, make sure this person doesn’t annoy you and give you another excuse to miss the gym.
   4. Skilled Samurai: Even if you have been in the gym for years can be helpful. If you have years under your belt, finding a newbie with great potential can expand your mindset, pass along what you know, and also challenge you once they progress.
3. Compatible Attitude: A compatible attitude is often a positive attitude. Finding someone with a positive attitude can rub off on you and make each workout more enjoyable. However, if you are a Debbie Downer (see above) this high positivity may hurt you. This makes a compatible attitude a must for an exercise buddy.
4. Compatible Motivational Styles: If you like to get yelled at, then finding someone who also enjoys this style can help your workouts. If you want to gossip between workouts, then find someone who isn’t at the gym yelling at you to get your rear off the ground!
5. They have the Sameish Schedule: Your workout partner has to come to workouts. If your partner needs to workout at 5 am and you are a night owl, it isn’t going to work. Finding the person with the same schedule greatly increases workout accountability.

We aren’t letting the power of accountability go underutilized. In effort to maximize your performance, goals, and self – we’re setting you up to succeed by taking advantage of the strength of group training.

We’re setting you up with a kick-butt support system, team collaboration and camaraderie, friendly competition, and quality accountability to make those goals reality.

How are you staying accountable for your goals this week?

The #1 Way to Get Your Child to Workout

The #1 Way to Get Your Child to Workout

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”   – Socrates

Fact: DID YOU KNOW… many children in the US are way too sedentary…

Unless you are disconnected from the modern world..I promise you hear this shocking fact every day. Research, morning news reporters, doctors, now even our boss…we can’t escape…people are lecturing us left and right in efforts to motivate us into motion.

Shows how much it’s helping…

We all know we need to be more physically active – and we certainly understand how critical it is for child development and of course our personal health – but that doesn’t seem to get our butt off the coach.

Last time I checked  – after reading the latest research, listening to the morning news reporter, or leaving my yearly check-up – I didn’t miraculously levitate and end up on a treadmill (that would be nice though!…someone invent that).

Obviously we’ve become immune to it….

-Maybe you could care less (it’s not worth it)
-You value other things more (*cough cough* that nightly long awaited bowl of ice cream)
-It will never happen to you – (out of the many thousands of subscribers…I guess there’s a chance you could be in the 3.5%…yes 3.5% of adults who do the minimum amount of physical activity (PA) recommended by the Department of Health and Human Services (150 minutes a week of moderate activity))

Let’s look at this differently…

42% of children (6-11 y/o) engage in the recommended 60 minutes of PA most days of the week…ok…at least some of them our moving (I’m sure it’s your kid, right?)

..Hit adolescence (12-19 y/o ) and the percentage significantly drops to 8%!

42% – 8%?! Seriously…what is going on that makes someone stop?

SELF–MOTIVATION

-It’s more than an Monday Motivational newsletter (even though this is great, right?!)
-It’s more than shaming kids on their weight and lack of play time with friends
-And it’s more that yelling at them for spending a stunning 6-8 hours a day on their screens and forcing exercise upon them by taking away their electronics, phones and TV’s

…and don’t even think about using poor sports performance as a motivator to get them out practicing more.

“If Americans know exercise is so good for them, why don’t they take the message to heart as they did the exhortations against smoking? And if exercise makes people feel so good, why don’t they just do it?” – Gina Kolato

Research is beginning to point at something new – the message. Obviously the current ones have no effect on us.

It’s a lot easier on you if you make it so kids WANT to do be active.

How many times do you yell at your kids “go play outside”….”in a minute!”…

You don’t want to yell, they don’t want to be yelled at. Simple.

Make them want to do it. YES..make them want to go play, enjoy themselves and be active. I know..a difficult phenomenan to wrap our heads around.

The key: Giving kids and teens autonomy toward their choice of being active.

A recent study out of UGA discovered teens who don’t feel in control of their exercise choices or who feel pressured by adults to be more active, typically do not engage in physical activity.

The same research found that middle school students were less likely to be physically active if they didn’t feel in control of their exercise choices or if they felt pressured by adults to get more exercise.

“Can we put these children in situations where they come to value and enjoy the act of being physically active?” – Dr. Rod Dishman

Dishman explains just how there are kids that are more drawn to music or art, the same exists for physical activity. So we need to find a way to draw in those kids.

Above all, parents and teachers shouldn’t make children feel guilty for not being physically active.

Dishman’s research studying the Motivation and Behavioral Regulation of Physical Activity found that this developmental period during youth and adolescence was highly critical because physical activity declines without intervention, and self-identities are sensitive to social influences.

The results suggested that motivation for physical activity became more autonomous (i.e. exercising because they enjoyed it, it was a part of their sense of self, or it made them feel good) for some children as they moved through middle school, but introjected regulation (internalized social pressures to be active…like from classmates, parents, news, etc.) also became much more influential.

This is where things could be going wrong. This type of motivation is not effective for long-term adherence…

All these people telling us to be active is actually detrimental “This can result in anxiety, guilt, and shame, which might be detrimental to psychological development and health in some children.” Needless to say, this is not regarded as a desirable target for interventions to increase physical activity.

However, there were strong correlations providing additional evidence on the importance of children’s self-identity for physical activity during a transition period when identities are especially malleable…meaning parents, peers, coaches, and environment play a huge role in establishing a lifelong physically active life…and love it.

Key Points:

• To get your kids moving allow them to find an activity they enjoy.
• Immersing kids in fun, enjoyable activity early on allows them engage in an environment where it is part of how they see and express themselves
• Let them do something they love (whether it be because of friends, the activity, weather…anything!) so they see value, and the enjoyable return they continually receive. The intrinsic motivation will follow.

The most important piece: It’s more than just getting them active, the social component, the life skills, the importance of healthy developments, the learned aspects through team sports..the reason it is so important to have kids enjoy and want to be active at a young age is that you are instilling lifelong habits….

This leads us to part 2 next week – how to get yourself moving.

I love this question by Dishman, “Can we put these children in situations where they come to value and enjoy the act of being physically active?“ – Now apply it to yourself..what are you doing to allow yourself the chance to value and enjoy being active.. how can you share that excitement with others?

A College Student's Mentality to Exercising (that actually got people exercising)

A College Student's Mentality to Exercising

“Men ought to know that from the brain and from the brain only arise our pleasures, joys, laughter, and jests as well as our sorrows, pains, griefs and tears. … It is the same thing which makes us mad or delirious, inspires us with dread and fear, whether by night or by day, brings us sleeplessness, inopportune mistakes, aimless anxieties, absent-mindedness and acts that are contrary to habit…” – Hippocrates

How might we put children in situations where they come to value and enjoy being physically active?

The better question is, how is this different for adults? Is it?

Last week we touched on the importance of getting our children to work out ..and how – but as adults, are we any better?

When kids hit adolescence (12-19 y/o ) the percentage of kids meeting activity recommendations significantly drops to from 42% of kids to 8%!

8% in adolescence…do you think that miraculously improves once they became an adult with a career and kids and school and everything else happening?

“Only 3.5 percent of Americans between the ages of 18 and 59 do the minimum amount of physical activity recommended by the Department of Health and Human Services (150 minutes a week of moderate activity).

Take a guess…it must get better after 59?

Over age 60, the percentage is even lower…2.5 percent

Children who watch TV for 3+ hours a day have65% higher chance of being obese than children who watch for <1 hour. We give children a hard time for being attached to their screens, but ask yourself how many hours a day you are staring at your computer during work. I challenge you to track yourself this week. You’ll discover the results can be brutally alarming. 

It’s easy it is to sit back and kick in on the couch after a long day. Moving is exerting. As a recently retired collegiate athlete, I now have the option to set my schedule like the average college student.

So what did I do last week – I put this to the test.

Playing. 

Three college roommates took it upon themselves to conduct a personal experiment. Each evening would end as it would circa 2000. The activity varied by day – kickball in the street, biking, going to the park, rip-sticking (all for the sake of science, right?). They played outside after school under dark.

The Results: We need to change the focus of where we find pleasure in the experience. 

I had the honor of speaking and listening to one of the leading researchers in the topic of the exercising brain this week, Dr. Rod Dishman, to better understand the interaction between physiology and psychology.

With over 200 publications of research on the effects and interactions between the brain and exercise, he’s discovering support of exercise in more ways than we once realized – but what good does knowing these benefits do unless we can apply it to making changes in our health?

I had the chance to ask Dr. Dishman how we can take the ground breaking neuroscience of exercise and apply it to public health through motivation. His unique experience applying the science to behavior through motivation is game-changing.

We forgot how to ‘play’. 

‘Play’ get’s lost as we grow old – we forget the enjoyment in a game of kickball with our neighbors, or rollerblading on a nice spring afternoon.

“Exercise is like hitting our hand with a hammer, it feels good once you stop” – Dr. Dishman

What does it all come down to? Our experience. 

We need to figure out how we can change our perception and interpret “feeling good”….via the exercise experience we have and the enjoyment we take from it.

It’s our nature to seek beneficial experiences. Of course, we know there are many benefits to exercise – but we can’t feel our bone density increasing, BDNF releasing from our brain, new blood vessels forming, our blood lipid levels changing.

Let’s use one of the best examples in science – fatigue. Of course your first reaction when tired isn’t “Wow! I should go run…maybe I’ll have more energy!”…that’s nuts. Why would running GIVE you energy…it’s exerting.

The act of exerting ourselves seems counterintuitive. However, people who exercise regularly can attest to the differences in energy level and know when they feel sluggish, while it might be hard to get off the couch – it increases feelings of energy and decreases feelings of fatigue.

This is how we need to look at exercise.

We can notice adjustments in our sleep, our mental clarity, our behavior – these are obvious changes if we become mindful of them.

We must find ways to enjoy the experience and further find pleasure in the results – such as feeling good after a workout or improved productivity. As we become aware of these benefits, we will soon anticipate that pleasure and associate it with activity.

HOW:

“Broaden the menu” – Reintroduce ‘play’. Surround yourself with an energizing community through a fitness class. Associate activity with a ‘break’ not exertion. Take the dog on run, or the kids for a bike ride. Make activity your solution for a long day that leaves you ready for bed, clears your head, and maybe energizes your brain to get out that last email before you decide to call it a night…even more – see the long-term benefits. Play.

How are you finding ways to incorporate breaks of activity in your day? Do something this week to bring back play

One Easy (and free) Way to Take Your Workout to the Next Level

One Easy (and free) Way to Take Your Workout to the Next Level

“The key to long-term success is a willingness to disrupt your own comfort for the sake of continued growth” – Todd Henry

This workout video of T-Swift doesn’t only have us laughing but now I’m finally reassured we aren’t the only crazy ones taking drastic measures to get pumped up for our workouts.

If you “hate cardio”, can’t wake up…maybe soreness kicked in or you straight up aren’t feeling it today…thankfully many tools exist to launch us into a great mindset and enjoy a productive workout. You can have accountability of friends, family, and coaches, triggers, goals, races, etc…but our personal favorite…

Music

For over 100 years, starting when an American investigator found that cyclists pedaled faster when listening to some tunes, researchers have been discovering the power of music in leveraging our workouts, mood…and even diet ?!

We all have those days when the last things you want to do is that dreaded long run…but music can override our physiological feedback that we would otherwise be focusing on..as well as change our perception of effort.

Try to tell me it’s not easier to run 8 miles when you have Eminem bumping in your ear. 

One of the leading experts on the psychology of exercise music wrote that one could think of music as “a type of legal performance-enhancing drug” and that it has the ability to “promote ergogenic and psychological benefits during high-intensity exercise”. 

I guess Drake’s been reading up on the scientific journals as well…”[finding] his tempo like [he’s] DJ mustard” is really what got him here.

When healthy individuals performed sub maximal exercise, they not only worked harder with faster music but also enjoyed the music more when it was played at a faster tempo. This is suggested to be an evolutionary effect of our brain expecting that whenever there was music, there was movement.

Two other savvy uses of Music…

The singing/rapping/talking test:

How hard are you really working? Can you belt out Kelly Clarkson’s bone-shaking high notes or are you huffing-n-puffing trying to make it to the end of the HIT session? This is a great judge of our effort and a helpful tip for measuring relative intensity and keeping us in necessary workout efforts. If you’re doing a mod-int workout..I should expect you to be able to talk, maybe rap…but not sing. Vig-int? Anything more than a few words and you gotta step it up! (except we always encourage you to sing or dance at the end..(Go Elena!)

Music makes brussel sprouts taste good:

Okay well I actually like brussel sprouts..but for the picky eaters out there – this is game changing.

News fresh in the world of music research – the music you’re listening to could greatly influence your taste perception.

A recent study linked background music to the enjoyment of food and sweet taste perception.

What went down: Participants who were digging the music while eating something sweet (like chocolate ice cream) experienced a sweeter taste. BUT when they didn’t like music, that same chocolate ice cream was nasty and bitter.  You don’t need scientist to confirm music elicits positive emotions..but they did…and they found it correlates with our perception of sweetness.

Put it to the test: Next time your forcing down the veggies or serving the kids dinner – crank up your fav jams… see if your experience enhances the sweetness of “blander” foods. So long dessert!

What makes you what to wake up and grind? How can we help you set in motion a course of action that will allow you to unleash your best and most enjoyable workout?

3 Simple Ways to Never Work Again

3 Simple Ways to Never Work Again

“I find that the harder I work, the less I call it work” – Thomas Jefferson

The more energy you apply to your work, the more meaning you place on that work.

“Workaholics”get a bad rap, but research has found a large difference exists amongst types. Typically someone with an uncontrollable need to be constantly working ends up burnt out, stressed, dreading what they do, and sick. This study found the opposite for some folks.

What was the differentiating factor between workaholics?

Enthusiasm.

Jefferson was right – the harder one is working and caring about what they are doing, the more engaged they become, and the less they consider it work. “Work” becomes something they enjoy.  Involvement, drive and enjoyment were directly related to positive engagement and health as well as decreased stress and burnout.

“An acquired positive expectancy, therefore, is related to positive motivations and health. This theoretical stress framework suggests that if the enthusiastic “workaholics” are enthusiastic due to positive outcome expectancies we expect low stress levels, low reports of “job stress”, and good health.”

“If the nonenthusiastic “workaholics” have low enthusiasm due to low expectancies of success(helplessness, hopelessness), CATS predicts higher stress levels, more complaints of “job stress”, and health problems.”

Our expectation of our experience, and further the motivation to “get work done”, is nothing more than our semantics and neurology – it doesn’t have anything to do with what we are actually doing, other people, the situation – rather, it’s the meaning and value we place and our interpretation of it. The research found that if we expect a positive outcome, and therefore go into the work with increased enthusiasm for that result, we respond accordingly.

This directly applies to YOU and the effect of this Monday Motivation. Sure, I can move you to action with these weekly newsletters (a girl can dream, right?) – but how you stick with it is up to YOU. Have you stayed discipline in your pursuit to make this the most manic and mad March you’ve ever lived? Do you see value in your work and go after your day with enthusiasm? This newsletter may be the start – but the rest is on you to make it happen.

It’s about having enthusiasm and a positive outlook on your “work”.

“I have to go to work”

“I need to work out”

“This is hard word”

Why do our days revolve around “work” that we “need” to do? The negative connotation of the word “work” itself often entails an arduous task – something forced upon us that will be spent in misery.

There exists three simplistic ways to drastically change our perception of “work”:

– Find value

• Blur the line between work and life…and make your life a piece of work! Create it, be in control of it, and have ownership in the choice that you have to make it your own.

– Establish a routine

• Establish a routine and this whole “motivation” thing becomes irrelevant.

– No more excuses

• Lastly, cut the excuses. Just be done with that option.

If you’re taking part in the March Madness Mania (and if not, I’m sure you’ve experienced this on your own) – you are half way through our challenge and by now you’ve found that getting to your workout is second nature. You walk up to COR, check in at the desk, set your keys down in the cubby, start foam rolling…the rest is history. The need for motivation goes away when you make this part of your lifestyle – yet you maintain enthusiasm and drive to continue.

Something can motivate you to action but to sustain that purpose, YOU must find the value behind what you are doing.

What are you doing this week to turn your “need to work out” to “I can’t wait to work out”? What about your work – whether it be your exercise fix, your job, or chore – fuels you?

Improving Your Physical, Emotional, & Spiritual Health

Improving Your Physical, Emotional, & Spiritual Health

“We live in a world where the yellow brick road has many forks and can take us on many incredible journeys … But this is exciting news. It means we can choose the life we want for ourselves. You choose that life by doing the best you can right in this moment. Right now. By being bold in this moment. Right now. There is no other moment to wait for.” – Dick Costolo’s Foreword from James Altucher’s, Choose Yourself

When do we ever truly know the outcome?  We don’t. But we can choose right now to do the best we can and make the most of the moment.  You can choose to be bold. To ‘choose yourself’. James writes an entire book on how he turned his life around from a point of dark failure, depression and poverty by following 5 key principles.

1. Improve your physical health (focus on exercise and diet)
2. Improve your emotional health (be around people that you love and trust)
3. Improve you spiritual health (always expressing gratitude)
4. Capture your brilliance (write down ten ideas every day)
5. Give without expectation (give your ideas away)

This TED Talk sums it up in 10 minutes, but let’s highlight the first principle that that James emphasizes.

Improve your physical health

“From that internal health the rest will come, whether it’s business, art, health success”

Before we want to succeed at anything (which is defined entirely by you), the very first thing that we must get together is ourself. The quickest and easiest way to see results is through exercise and diet. Beyond the many physiological changes that occur, exercise not only guides us toward a healthier and happier lifestyle but also one where we are more driven and optimistic. Doing this one thing for yourself, in return improves your sense of livelihood and influences those around you as well.

The book defines this in very basic terms – exercise, eat healthy foods, drink lots of water, and get plenty of sleep.

As for the second principle – surround yourself with awesome people…we make that one easy too

“There’s no one path. There’s every path. Every path stars with this bold moment. Did you choose yourself for this moment? Can you be bold?”

What is part of your daily practice to #chooseyourself?

5 Steps to Maintain Daily Energy (without coffee)

5 Steps to Maintain Daily Energy (without coffee)

“We are at our very best, and we are happiest, when we are fully engaged in work we enjoy on the journey toward the goal we’ve established for ourselves. It gives meaning to our time off and comfort to our sleep. It makes everything else in life so wonderful, so worthwhile.” – Earl Nightingale

At the age of 16, if you were told you had 12 months to live – I think you too would be rather motivated to scientifically unwrap how we can derive the most meaningful life. 23 years later, author Tom Rath explored the key elements of energizing our work through deep research, interviews, and stories from leading scientists in his book Fully Charged.

His research conclusion: “The odds of being completely engaged in your job increase by more than 250% if you spend a lot time doing meaningful work throughout the day”

Harvard Business School’s conclusion:  “After 12,000 diary entries, 64,000 workday events and 238 workers across 7 companies” – “of all the events that engage people at work, the single most important – by far- is simply making progress in meaningful work”

Here are the top 5 ways to be Fully Charged according to Rath and health research:

1. “Every day you let something keep you from following a dream, you lose an opportunity to create meaning” – Interests + Strengths = Meaning

A 2013 study of over 12,000 workers around the world found that those who derived meaning from their work were three times more likely to stay. Meaning has the highest single impact of any variable, and the strongest source of motivation is meaningful work…particularly doing things that contribute to a collective good. This can be any involvement – your job, your fitness, your family – any activity you engage in should be more than a note on your ‘to-do list’ but a have purpose.

2.  “If you want to make a difference – not just today, but for many years to come – you need to put your health and energy ahead of all else” – Eat/Move/Sleep

Personal well-being is as important as your work engagement. If you are neglecting to fuel your body with nutritious foods, lacking exercise, and are burning yourself out from work – how do you expect to have a meaningful contribution to the lives of others? Good news is that this doesn’t have to be some grand, difficult plan. Make one step in the right direction toward either your sleep, eating, or exercise and it will lead you to an upward spiral in the other two areas. These small lifestyle choices influence each other every day.

3. “People who have very high energy levels in a given day are more than 3x more likely to be completely engaged in their work that same day” – Work with purpose! 45+15!

“There is a great deal of support for the general notion of workingin intense bursts paid with a period of time to recharge”. The top 10% treat the period of working time like a sprint – a highly focused burst of ∼45 minutes –  making the most of the working time with intense purpose. This if followed by a ∼15 break to rest up, walk around, move, and have the freedom from structured work to renew. This schedule followed in the Finland education system has been found to not only be effective in school but also in business.  Rath suggest adjusting up/down from there to determine what ratio allows you to remain fully charged.

4. “Small wins generate meaningful progress” – Small wins everyday

“Chipping away at a dream in small steps is deeply motivating” and “even in the worst situations, you can find opportunities for growth”. Seek out the small things that engage you to make daily forward progress.

5. “The actions you take throughout every single day accumulate to shape your years, decades and overall life. However, when you think about a typical day, it’s easy to take these moments for granted” – Choose Positivity 

Rath’s research found that people who reported having great interactions through the day were nearly FOUR times as likely to have a very high well-being. No doubt, life throws curve balls which we can’t control…but we can always control our next interaction and choose to put a positive spin to that conversation.

What are your strongest internal motivators? What are those reminders that give meaning to why you do what you do?

5 Steps to Apply Design Thinking to Improving Health

5 Steps to Apply Design Thinking to Improving Health

“The experience of taking control of your life will change your reality, making it possible to achieve almost anything you seriously want to do.” Dr. Roth, The Achievement Habit

As we prepare to launch our March Mania Challenge, we are going to fill you in on the process on how we are determining the most effective health transformation.

What is it that most people want anyways? To lose weight, right?

Well…

We realize it’s not getting people to lose weight – it’s about getting them to want to work out, to enjoy it, make it accessible, build a community, and give them the power to be in control of their health and life.

People loved being a part of the COR community, the kids even join in on the fun (psst!…we are already planning the fun for KADP this summer!), all while pushing everyone to new heights.

“By changing the question, I have altered my point of view and dramatically expanded the number of possible solutions.” – Dr. Roth

The question changed –

• “How might we get people to lose weight?”
• “How might we prove working out is fun and establishes a healthy lifestyle?”
• “How might we demonstrate the impact COR has on encouraging families to be a part of this healthy community?”

…by better understanding our clients.

Design Thinking is term coined by Roth and other Stanford engineers (typically used to improve on a specific product or experience, like a lightbulb or online dating). In “The Achievement Habit“, Roth explains how the same process can be applied inward, helping individuals become happier and more successful.

There’s innovation in the way we approach technology (think that hip watch you’re sporting on your wrist, or the new heart rate monitor) – we got that covered for you here – but there’s also innovation in how we approach our health. The latest gadgets are great and serve as fun motivators…but mastering yourself is all the rage as well – and free.

Nothin’ is more stylish than that.

When Dr. Roth, had first-hand experience applying design thinking to his weight-loss, he discovered that everyone can form the kind of lifelong habits that solve problems, achieve goals and help make our lives better. All it took was “changing the question“. By simply altering his point of view, the number of possibilities dramatically expanded.

So what’s that #1 question we talked about last week –

#1: “What would it do for me if I solved this problem?”

How do we ask the right question to make these next-level changes that step up the game, technology or potential of anything?

Step #1: “Empathize” — learn what the real issues are that need to be solved.

• Understand yourself and define the issue
  •  ex: Diet: Is the junk food the problem or the REASON you are eating the junk food the problem(aka lack of sleep, stress, cravings, triggers, etc.)? Too often we focus on fixing our diet, but what not on fixing the root of our behaviors. Sometimes it takes a nutritional analysis to understand these mechanisms.
  • ex: Exercise: In terms of weight loss – What would it really do for you?  Is it to live longer? Look better and be accepted by others?  Is it to build strength to improve performance? Longevity? Functionality?

Step #2: “Define the problem” — a surprisingly tough task.

• Become empathetic toward yourself during the journey as well as reframing the world and our perspectives

“Design thinking on the highest level is a way of reframing the way you look at the world and deal with issues, and the main thing is this idea of empathy.”

“If you have tried something and it hasn’t worked, then you’re working on the wrong problem.”

Step #3:  “Ideate” — brainstorm, generate possible solution, come up with ideas.

Step #4: “Build” – Create a plan, map out your goals, work with a coach, talk with others.

Step #5: “Test” – The final step is to test the idea and get feedback…when it comes to you, this means testing it on yourself – go try it! Is it working? Was it enjoyable?

Why does this work so well? Because it’s focused around you! Not your friend, not your co-worker, and not the bodybuilder on the bench over…but YOU!

There is both a growing need and opportunity to build collaboration between health and design to address the critical public health issues of our time. Applying human-centered design to address complex health problems (obesity, disease, etc.) creates environments and experiences that make healthy behaviors not only simple, but easy, enjoyable, and economical.

1. Ask the right question
2. Do what we’ve never done before
3. Discover our capabilities

One Step Closer to Happiness

One Step Closer to Happiness

“Active natures are rarely melancholy. Activity and sadness are incompatible” – Christian Bovee

Anyone who ever said they didn’t feel better after a workout is lying. We weren’t meant to be stagnate individuals and a dose of activity does wonders.

Move your body. Move your mind. Move SOMETHING.

No matter if you’re on the beaches vegging on vacation or stuck indoors with snow and rain – simply don’t forget to move every now and then. Small bouts of movement repeatedly can be as beneficial as a long workout.

Harvard Medical Publications advise us to take advantage of what both physical and mental activities provide. On the physical side it could be anything as simple as getting up and taking a lap around the office. It could also be on the mental side – take a three minute break to do to a crossword puzzle, read a book, volunteer, doodle. The principle of active engagement is not only the top rated identifier in markers of successful aging but it enhances memory, decreases depression and risk of dementia.

No matter if you’re the young athlete or weekend warrior, professional or that newbie just trying to get through one more rep –  this is where gains are made.

Small gains add up over time – persistence and movement is key.

You’re body and brain will thank you later.

A great day is only one step away – literally.

What are you doing this week to get movin? How do you monitor happiness?

Weight Loss Tip: Get in Motion, Stay in Motion

Weight Loss Tip: Get in Motion, Stay in Motion

“Great works are performed, not by strength, but by perseverance.”

– Samuel Jackson

From time to time we find ourselves in a rut – stuck, frustrated, bored, beat down or simply going absolutely nowhere. It’s during these times that we have the opportunity to discover some of our greatest abilities, deepest realizations and moments of growth! This truth is demonstrated through something as fundamental as the Laws of Physics.

Here’s a little Physics101: Newton’s First Law says that an object in motion stays in motion unless acted on by an unbalanced force.

This “Law of Inertia” makes it clear – in order to stay grinding on what you want to get done, you have to first get moving and secondly eliminate the unbalanced forced…persevere!

This is figuratively speaking (yes, there is much more to these laws of physics) – pushing through the tough times (weight loss, muscle gain, work stress, etc.) and relentlessly pursuing despite adversity – but literally speaking…GET MOVING! I’m asking you to stand up and take a walk.

The small act of activity can do wonders biologically to alter our states of mind, accelerate weight loss, improve our physical health, and transform small, subconscious behavioral changes throughout our day.

Einstein, the legend himself, even compares the act of exercise to these laws of life – “Life is like riding a bicycle. To keep your balance, you must keep moving“. While Einstein relates the simple act of movement through a universally accepted law, his message conveys the criticalness of the staying in motion. Whether you want to finish a paper, start an exercise plan for weight loss, or take your performance to the next level, you must start somewhere. Whether it be small actions each day or simply taking a walk – stay continually active in your pursuit!

Great acts are surely performed with perseverance and finding ways to thrive despite difficulties, but add a little physical motion into the mix and you are providing yourself the best chance of optimizing your potential.

We have grown to become a society of convenience, and I am as much a part of it (and guilty) as any one else!

Staying active throughout the day, is just as important as the power hour gym sesh you squeezed in before work (still shout out to you for fitting that in!). Small bursts of movements are better than none at all!

So make that trip to the restroom, go talk to our friend in the office over, make that extra block for your mid-day Starbucks fix, or a second to step outside for five minutes – even if your’e not seeking weight loss, this makes a difference! Studies suggest it improves your memory and attention, reduces fatigue, tension, confusion, and depression! ..and it’s free! MOVE!

This movement spillovers to other areas of your life. Throw a ball with the kids, take a walk instead of scrolling through Facebook at lunch, or simply stand up for a couple minutes while you’re grinding out a paper.

How do you plan on incorporating little bouts of movement into your day to better improve your life?

The Determining Factor of Success

The Determining Factor of Success

“Destiny is not a matter of chance, it is a matter of choice; it is not a thing to be waited for, it is a thing to be achieved.” -Winston Churchill

How do we choose success?

A tight correlation has been recently discovered between a person’s perception of their health and their actual health status. This study found that those who believe that weight is outside of their control have less healthy BMIs, make poorer food choices, and report lower levels of personal wellbeing than those who don’t.

Why? Because if it is outside of their control and if they “don’t even have a shot” of course they are going to engage in behaviors that are rewarding in the short term!

The ability to focus on solutions in the face of adversity, to see growth – that is the determination of success.

Dr. Jason Selk speaks on this in 10 Minute Mental Toughness – “We humans are better at seeing problems than we are at seeing solutions. This itself is a problem, because what we dwell on expands“.

Those that think they are stuck with what they have – whether that be athletic performance, career, body type, poor eating, personality ticks, behavioral habits – are less likely to make an effort to change and often become distressed.

When we begin to focus on problems, our brain releases neurotransmitters that cause us to feel ‘not so hot’, they significantly limit your intellectual abilities and creativity. This is all occurring biologically and comes down back to how we perceive ourself, our control, and that overall image. It makes sense that we generally give up on hopeless causes…they wouldn’t be advantageous and our biological tendency is to focus on problem centric thoughts.

However, the second you cross the barrier and search to focusing on solutions – you release a whole new set of neurotransmitters that cause you to feel better, increase your memory, mental capacity and creativity.

“Being focused on solutions means keeping your thoughts centered on what you want from life and what it takes to achieve what you want, as opposed to allowing thoughts of self-doubt and concern to occupy the mind“, Selk’s research found most solution-focused people achieve this 40% of the time, but RELENTLESS solution-focused people replace 100% of undesirable thinking with thoughts emphasizing solutions.

You possess the ability to achieve success. The first step is believing it’s in your power to change. The second is to choose to be relentlessly focused on the solutions and seeing growth.

1. Have the choice 2. See the solutions

That’s what this is all about! Want to be pleased with your efforts and progress? It doesn’t matter if you are striving for an Olympic gold medal or cleaning the kitchen – if you have a growth oriented mentality and focus on solutions you will be satisfied!

You have two choices – believe you have the capacity AND fight to overcome the challenge or let problems intimidate you and slump to defeat.

What is on thing you can do differently to make this week better? What is in your control?

Dump the Junk and Be Mindful

Dump the Junk and Be Mindful

“Nourish the mind like you do your body. Your body can’t survive off junk food” – Jim Rohn

We’ve been lectured one too many times about the detrimental effects of that cookie we already have shoved halfway down our throat; the harsh-reality that our sudden weight gain over the weekend was the result of one too many pieces of Halloween candy taken from our kid’s pumpkins; and let’s not forget the death stare and “support” from our workout partner that time they didn’t see eye-to-eye on our our choice to choose the full-fat, creamy double scoop of ice cream as our post-workout recovery.

TV Addict

…but what’s this thing about keeping our minds healthy?

That sugary, fat-laden, caloric bundle of goodness doesn’t help our growing body – but just as the food put into our body affects everything from our head to our toes…so does the information we consume.

One of the most significant lifestyle changes to happen over the last 20 years is the increase in the amount of time we each spend in front of one screen or another: television, video games, computers, mobile devices. By some accounts, the average adult spends over eight hours a day in front of a screen.” – Linda Stone

Eight hours. EIGHT HOURS.

So it’s clear we not only do we tend to over-indulge in not-so-great food, but screen-time as well. As with work, sports, and our health – the same rules apply – what we put in is what we get out.

If our body can’t run off junk, how do we expect our mind to either? That “junk” can come in the form of food, but we forget that it also comes through our TV’s, phones, and to take that a step further, the advertisements and media we consequently consume.

I’m all about the occasional vegging on the coach, catching up on the latest scoop, the hottest new series…but obesity, decreased mental functioning, and compromised productivity as a result of this sedentary lifestyle and media influence….not so hot.

Just as we when we try to understand how we become motivated to go to the gym more, we must understand how we are motivated to use social media, tv, etc…and WHY.

Am I bored? Looking for validation? Avoiding something I should be doing? Will this add value to my life?

“Every new tech can be abused, the more powerfully it gives the more powerfully it bites” Wired, Kevin Kelly

The power of any tool lies in the intentions of it’s user! Here’s to a week of being mindful of not only what goes through our mouth, but also our mind!

How do you plan on unplugging this week?

COR and the Cure – More than Physical Therapy

COR and the Cure – More than Physical Therapy

"There’s a great metaphor that one of my doctors uses: If a fish is swimming in a dirty tank and it gets sick, do you take it to the vet and amputate the fin? No, you clean the water. So, I cleaned up my system. By eating organic raw greens, nuts and healthy fats, I am flooding my body with enzymes, vitamins and oxygen.”

– Kris Carr

Many of us have become accustomed to flooding our bodies with “dirty water” and then going out to “amputate the fin” – yet, we fail to address the root of the problem.

The norm is to feed our bodies with processed, sugary foods and then focus on dealing with the repercussions. This frustrating process of addressing the consequence rather than the cause can be experienced in countless dimensions. If you think about how COR approaches injury during physical therapy – we make sure to question *why* (i.e. video, biomechanical analysis, understanding the entire picture) rather than only fixing the effect – it is no different than the way we should look at our health. Remember, at all our Santa Clara, CA physical therapy sessions, we put out the fire, we don’t just take the batteries out of the smoke alarm.

Diet is one of the many pieces to the puzzle. However, too often we resort to altering our perception and approach to nutrition only when we’ve reached extreme and alarming lows in our health.

The growing support and advocacy to highlight certain diseases has been huge for awareness and progress toward a cure. My favorite opportunity this awareness presents is the chance to make clear the role of health in each of us – using the examples and proof through others to ignite change within ourselves.

With October being Breast Cancer Awareness Month, it’s the perfect excuse to provide wisdom from some of the many, incredible examples of men and women who inspired change after being diagnosed with cancer. Whether or not you or a loved one has been personally impacted by disease, we all relate in sharing and contributing to one thing – an ownership of a machine that demands care – our body.

Diagnosed with an incurable Stage 4 cancer, Kris Carr has become one of the leading health advocates and cancer inspirations. It was over ten years ago this wake-up call encouraged her lifestyle change and efforts that sparked a wellness revolution!

It Isn’t Just About Physical Therapy and Personal Training!

A couple pieces of wisdom she discovered through her experiences:

“I knew when I was diagnosed with cancer the only thing I could control was what I ate, what I drank and what I would think.”

“The ability to feel clean and healthy resides in our control. The thoughts and nutrients you allow to pass through your body.”

“Change your plate. Change your fate.”

As we continue getting down to business to support Cancer, we encourage you to join us. Heading into week 1 of our 30 day challenge for Prostate Cancer, let us not forget that October is also Breast Cancer Awareness month! October has become the perfect excuse to adorn ourselves in pink ribbons, race for a cure, share stories and come together to support a cause. Stay tuned on how you can join the COR family in doing so!

For COR, these 30 days allow us to continue striving for a cure. We want to reach new health horizons and you to experience peaks in your well-being. Help us workout for a cure this month, use our hashtag #30MOCOR to raise awareness, donate to our group, or attend our workshops and events. Remember, step one is about making yourself feel better, whether it is with physical therapy or personal training, then it involves helping the community!

How are you going to better fuel your body this week? Which way are you choosing to get involved to spread better health?

Mo’ stache, Mo’ Moves, and Mo’ Motivation!

Mo’ stache, Mo’ Moves, and Mo’ Motivation!

"I’ve always made a total effort, even when the odds seemed entirely against me. I never quit trying; I never felt that I didn’t have a chance to win. “ – Arnold Palmer

62 PGA Tour winning legend, drink connoisseur and World Golf hall-of-famer – but among his array of accolades, Palmer’s proudest to date is his triumph over prostate cancer.   

“Success in golf depends less on strength of body than upon strength of mind and character.”

This “strength of mind and character” Palmer built through disciplined practice later applied to a whole new challenge. Through success as an athlete, Palmer exemplified a resilient mentality…one that proved to be no different as he battled cancer. The mental and physical benefits built upon an active and athletic lifestyle set the foundation for Palmer’s determination and strength to survive – first in the game of golf, but later in the game of life.

Although retired from the game, Palmer is an advocate for lifelong exercise and healthy habits. So are we.

Do you know the key to battling prostate and other cancers? A healthy lifestyle.  

Maybe you’ve begun to notice the super rad beard John’s [soon to be ‘stache] been sporting. #30MOCOR That’s because COR is taking on the Movember Challenge – and we want YOU to join us! For the month of November, we will track everyone’s attendance at COR. This includes yoga, double workouts, workshops, boot camp, Zumba, (sorry not physical therapy, stay healthy!), etc. The members with the highest attendance will win a prize…excited yet! Also, we’ll be raising money for Cancer Research Institute. Donate to our team here!

Knowledge is power right? Next time you see us rocking the ‘moustache’, ask us what a good diet and life in motion can do to prevent cancer and lead a life free of health issues.

At the heart of COR, we strive to foster growing, giving and moving…now we are taking it to a whole new level. Every day we focus on optimizing lives, but these next 30 days we are committed to tackling the biggest health issues faced by men – prostate cancer, testicular cancer, poor mental health and physical inactivity.

https://www.youtube.com/watch?v=b63egyOo4lE

So mo’ stache, mo’ moves, and mo’ motivation!

How are you going to step it up?

WOOP: Oettingen’s Four Step Process for Improvement

WOOP: Oettingen’s Four Step Process for Improvement

All these motivational messages out there – whether it be the hippest Justin Bieber song, political campaigns, or my most recent cheesy quote – preach to “dream big!” and “be positive!”. The rare, gleam of positivity is unfortunately one of the most constructive influences we experience during our day. Provided the abundance of depressing headlines and negative media we are continually exposed to (whether we realize it or not), who am I to not advocate that as well? ….but is this fool-proof PMA effective?

Gabriele Oettingen’s (http://www.woopmylife.org) 20+ years of research on the science of human motivation reveals otherwise. The conventional wisdom supporting the no-fail, ruthless, positive thinking-phenomenon falls short by excluding one detrimental aspect in the terms of our processing.

The obstacle.

“The solution isn’t to do away with dreaming and positive thinking. Rather, it’s making the most of our fantasies by brushing them up against the very thing most of us are taught to ignore or diminish: the obstacles that stand in our way.”

“The obstacles that we think prevent us from realizing our deepest wishes can actually lead to their fulfillment.”

Mental contrasting – dreaming + obstacles. The main idea: If we can visualize our dream, face the realities, devise a plan, and gain energy to take action – we start WOOP’n!

WOOP: Oettingen’s Four Step Process

W – Wish

Ask yourself, what is the most important wish I’d like to realize and fulfill? Could be today, tomorrow, 10 years – take something that is near and dear, challenging but feasible. Formulate in three to four words.

O – Outcome

What could be the BEST possible outcome? I’m talking your perfect world. It could be an emotion, outcome, anything.Now imagine experiencing it. Seriously, let your mind wander.

O – Obstacle

Switchin’ gears on you – what stops you from fulfilling that dream, experiencing that wish? What’s in you that’s holding you back?
In less than four words write down this inner main obstacle.

P – Plan

What can you do to overcome that obstacle? What action can you take?

Think about that behavior you’ll take, and just as you did before formulate a plan in three to four words.

Fill in the blank – If ___(obstacle)__, then I will __(behavior)__.

Not only can you dream big but the power and any fear of obstacle resides in you. A positive thinker is free to think of new ways to solve problems because they are not limited by fear. This process allows you to put forth effort into your most promising endeavors that are both challenging and feasible.

1. Start with the positive fantasy
2. Discover the obstacle within yourself

This is applicable no matter the behavior (could be a mundane daily task or ambitious life goal) and any stage of life (3rd grader or grandparent). Oettingen’s studies proved that programming their nonconscious mind to get what they needed done determined how they acted in a problematic situation. We learned that if we can devote the mental energy before hand, while it might take some initial effort, we have a process in place and we no longer need to decide if we need to eat less or go for that run. The obstacle is linked to the instrument to overcome it.

If you’re striving to swim faster, lose weight, or run a marathon this process nonconsciously associates the future with reality and the obstacle with the means thus providing you the energy and mastery to overcome anything!

What is your dearest wish? What’s standing in your way of achieving it? An obstacle is nothing but a stepping stone!
Now, can I get a “WOOP WOOP”!?

The Cyclical Science of Happiness

What makes us happy? I’m talking about a passionate, unequivocal sense of zest and love of life.

It’s not something you wake up one morning saying “You know what? I think I’m happy. I made it.”

No.

Happiness comes from within. Work your butt off to get the perfect beach body, but guess what? You’ll never feel like you have the “perfect” body if you aren’t happy with yourself. As humans, we always want more, but happiness isn’t an end point kind of deal.

It comes in many forms. Almost all of which can be traced back to self-confidence. When you are confident in yourself you see success in your actions, the progress, not results. You recognize your hard work towards these changes, credit your body with love, and express self-gratitude. You emanate inner strength; a testament of your relentless efforts.

We are always making changes, buying the next greatest technology, thinking, “This is IT. This will finally be what makes me happy.”

No, it has to come from you.

By now, most of us have been conditioned that if we start eating better and we will feel better.

It’s not that easy.

Ask anyone. I would be the first to advocate healthy eating. No matter how much I ramble on the life changing benefits and fear striking facts, why would someone make the effort to go through the troubles of eating healthy if they don’t have a deep respect for themselves to provide their body with the absolute best?

This is the brutal truth and unfortunate side to the awful, perpetuating cycle of an unhealthy lifestyle.

When was the last time you saw a sad, weak, and physically unhealthy person leaving the gym?

It’s not the bodybuilder who just maxed out at the gym or the ambitious 10 year old who just beat her mile time you see double-fisting chocolate cupcakes.

No. You see the fit, perky, lively can-doer speed walking out the gym with an apple in their hand (most likely pursuing the next big feat they are motivated to accomplish and spend their very productive day doing). They are all sorts of fueled – physically and mentally. These are the ones moving a mile a minute, getting work done, and loading up at the salad bar.

Go ahead and start a diet, but you’ll never be satisfied if you aren’t first happy with yourself. Let alone, if you don’t possess the tiniest ounce of faith that you are capable of so much more, how far are you really going to get? You’ll only crave results. Let’s be real – five pounds less is never enough. You got your a six-pack? I wanted an eight-pack!

It’s never enough.

No wonder we crave a cheat day, and even worse, straight up quit – this external, result derived happiness leaves us feeling even worse from when we set out begin this ambitious lifestyle change. Now you’re left feeling even more hopeless than when you started. I’ll take that second slice of cake for my piteous efforts…healthy eating and exercise just ain’t my thang (even worse, yo-yo dieting).

So then, where to begin?

First, find your place to derive motivation and confidence.  

For me – EXERCISE. WE ARE MADE TO MOVE – the benefits are endless and it’s something we should all be doing. I’m not saying that because I’m some fit, bias, endorphin addict athlete – these are the facts of human nature and any research can back me up. Being active works in our favor in more ways than one – increasing our sense of well being and pushing our body to its physical and mental limits.

The second we start being active, we start to care. We start to see changes – we don’t want to lose that hard work.

We respect ourselves.

Think about a person you really respect – you would do anything for them. They radiate strength and kindness. They’ve work hard to never let you down. They serve as a foundation, source of relentless dependency…c’mon, how could you ever do them wrong?

That’s the relationship you start to have with your body.

Exercise is an evolving process that brings enjoyment as we grow and continually strive for more. Not because we aren’t satisfied with what we’ve accomplished, but because we start to believe that we truly are capable of so much more. Along the way, maybe even discovered we posses a slight purpose beyond the daily rout of life?

Never mind all those happy hormones, social benefits, and physiological changes that come along for the ride – that’s a nice little bonus.

With that being said – when you feel good about yourself you eat better.

Why? It makes perfect sense. People who invest energy and time into their health and personal well-being care enough to not screw it up.

Not until we value ourselves do we care enough to treat our body with love. The funny thing is, when we start eating better we feel good about ourselves.

We don’t always make sense, but this is the way we function as ridiculous as it may seem.

Exercise is a way to push us to limits that before were unfathomable. We begin respecting ourselves a tad bit more – I mean hey, you did make the effort to get off the couch anyways – that’s at least worth something.

The person who is still in bed at 1pm, stayed out drinking all night, and just kicked off the day watching Netflix, cracking open a Coke for breakfast, doesn’t care because they are already unhealthy – why not just go all the way?

Yea, yea…we’ve all done this at one point or another *cough cough vacation season*

Society doesn’t help with the abundance of environmental triggers, media, lazy outlets, eating temptations – making it easier than ever to just go down the path of fast food, living vicariously through a digital screen, and never needing to walk a step again. Our expectations of “healthy” are often skewed – we assume it must be painful and require unnecessary disciple that we don’t have. Our day is ruined by a disgusted hour of suffering and we are deprived of any palatable foods.

It doesn’t have to be this way. Finding an activity you enjoy changes everything.

Exercise is no-doubt, always the highlight of my day. Except for when I encourage others to experience that too – that tops it off. No one can be controlled, whether it’s your spouse, kids, or a client. But if you work to be the the best you can possibly be – striving toward optimal health, expanding your knowledge, opening your perspective, learning from others– you can provide the best of yourself in a way that inspires changes in others.

Stay active, eat whole foods, drink water, get some shut-eye, and have a balanced lifestyle…I can promise you for the most part you will be just fine. If we care enough to treat ourselves the absolute best, (and if you want to take it this far – thus the world around us) we actually start acting on it.

I’m not saying the key is to start working out first and then eating better, or vice versa – I’m saying if you first and foremost do something that motivates you to be better and brings you joy then you will treat your body with respect, nourishment, and want to be healthy. You simply can’t have one without the other.

What comes first – exercise/dieting or self-confidence? People change their eating to lose weight so they feel better about themselves. But people who feel better about themselves usually are more active and eat better.

So where do you begin? I think that’s a question only you can answer.

The answer doesn’t reside in these outcomes but in yourself, which you find through the process of being better – whether it is by eating or exercising. It’s a cycle, not straight line with beginning to end. See your improvements in whatever it may be, build your confidence by recognizing your gains. Embrace that feeling. Let your body be inspired and driven toward improvements.

We want to be motivated! We want to be better!

Think about it, if you don’t respect your body and possess a sense of worthiness, why the hell would you take the effort to fuel it.

Start respecting yourself and all your potential. Start pushing your limits. Start working out. Start eating better. Start being happy.

Sweat, Sun and Fun Pt. 3

Sweat, Sun and Fun Pt. 3

What does water have to do with this anyway?

Water is something I hold near and dear to my heart…73% of it to be exact (1)…and my lungs, muscles, blood, skin…

Countless hours (years) spent swimming through the awe-inspiring open blue, the permanently attached water bottle at my hip and a rather unusual adoration of a quality sweat-sesh. This only begins to explain the depths of which my heartfelt conviction for water expands. Call me obsessed, but soon you’ll see why you should be as well.

Water makes up 60% of our body, 70% of this earth, 80% of our brain…and should be 100% by your side

Can you guess what the most popular beverage in the US is? I’ll give you a hint it’s not water! (9)

Water comes in second behind soft drinks. If we were meant to drink soda, then it would make up 2/3 of our body! Soda is not only a health hazard, but it contributes to our increasing stroke rate, heart issues and obesity epidemic. All of this could be avoided with a simple beverage swap.

Being that water influences every process in our body, the benefits are endless. Whether you are looking for commercial clear skin or maximal brainpower – water is the answer. Most importantly, you have nutrients to be transported, temperature to be regulated, and food to be digested. Water maintains all these processes.

Just a reminder of how smart we are – our body is one massive, synchronic army constantly sending cues for combat. The sensation of thirst is a concert of tiny, specific cues precisely timed together. Our brain, organs, hormones, kidneys, glands…EVERYTHING…work in tune to monitor the amount of water coming in verse going out (2).

Most of the time our body has it all under control. It’s only when we are losing more water than we can replace (think Part 1 with some super sweat sesh or Part 2 trapped in a full body suit running a marathon) that we are dehydrated and left completely helpless.

Let’s back up to Part 1 – when are body temperature rises from a butt-kicking workout, we cool it down a notch by sweating. Sweat evaporates from our skin and takes the heat with it. However, if you don’t have water, then blood can’t flow to the skin to make this possible (3).  Exercise and heat are the two big culprits in jacking up our sweat output. It’s easy for us to not realize how much we are sweating, and before we know it we aren’t matching that with water intake.

In efforts to reduce the risk of thermal injury and impairment of performance during exercise,

“fluid replacement should attempt to equal fluid loss” being that the “requirement for fluid replacement becomes greater with increased sweating during environment thermal stress” (4).

So what does this mean…

For those who don’t catch every exact ounce of individual sweat droplet and measure how much water they should consume, how do you know how much water to drink?

Many, many, MANY factors contribute to our water needs. Breathing, sweating, peeing, crying – water is leaving us all the time, at different rates through many ways. Most of the time we can rely on our simple thirst mechanism to keep us hydrated (5). However, the dangers of dehydration can be just as important as overhydration. I’m all about water…but in moderation of course!

In efforts to avoid or combat dehydration, hyponatremia can occur when people drink way too much water that it dilutes their blood. The kidneys have all the water, salts and other solutes under control. Start forcing water down our mouths and our kidneys won’t be able to flush it out fast enough. All this water has to go somewhere – so off it flows into any place that will take it (it won’t be the toilet) (6)!

Understand your optimal balance by paying attention to urine color, energy levels, satiety, and general feel. Only YOU know how your body handles special circumstances like exercise and heat. The invariability based on our individual factors and lifestyle make it impossible to prescribe a perfect number, but a daily water intake of 3.7 L for adult men and 2.7 L for adult women meets the needs of the vast majority of persons (2).

The multitude of factors, important symptoms and how we respond to dehydration (and even overhydration) is worthy of it’s own article – check back next week for the last article of this series!

References:

1. The chemical composition of the adult human body and its bearing on the biochemistry of growth Mitchell, H.H. et al. 1945. The Journal of Biological Chemistry. 158: 625-637
2. Water, Hydration and Health. Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Nutrition Reviews, 68(8), 439–458.
3. Hydration effects on thermoregulation and performance in the heat. M. N. Sawka, S. J. Montain, W. A. Latzka. Comp Biochem Physiol A Mol Integr Physiol. 2001 April; 128(4): 679–690
4. American College of Sports Medicine position stand. Exercise and fluid replacement. V. A. Convertino, L. E. Armstrong, E. F. Coyle, G. W. Mack, M. N. Sawka, L. C. Senay, Jr, W. M. Sherman. Med Sci Sports Exerc. 1996 January; 28(1): i–vii.
5. Human water needs.Michael N. Sawka, Samuel N. Cheuvront, Robert Carter, 3rd. Nutr Rev. 2005 June; 63(6 Pt 2): S30–S39. Fatal water intoxication. Farrell, D. J., & Bower, L. (2003). Journal of Clinical Pathology, 56(10), 803–804.